Warm up- 43 Burpees You can do the strength before or after the rowing. big classes split up and half start on one, half start on the other. Strength- Bench Press 10,9,8,7,6,5,4,3,2,1 Row 250 meters Row 500 meters Row 1,000 meters Row 500 meters Row 250 meters Rest 1 minute between efforts. Scroll for...Read More
3 Rounds- Run 200m 10 wall balls Grab a bar Coach led thruster review 0-2 Minutes 10 Front squats 2-4 Minutes 10 push press 4-6 Minutes 10 thrusters clock still runs 6-20 minutes.. take 5 or 6 sets with plenty of rest between to find a 2 rep max thruster. 5 rounds for time...Read More
All strength day! Warm up- 5 minute bike 30 Air squats against the wall with perfect form. hold in the bottom for 2 seconds Find a rack and empty bar. 2 sets of 10 empty bar back squats.. nobody loads weight until everybody gets the mechanics correct. Back squat 1-1-1-1-1-1-1 repsScroll for scaling options. Post...Read More
Warm up- Row 5 minutes, grab a bar. Snatch review EMOM 0-2 Minutes 10 Power position power snatch 2-4 Mintues 10 hang position power snatch 4-6 minutes 5 hang position power snatch + OHS 6-8 minutes 5 from the shin power snatch Running clock.. 13 minutes to find 2 rep max hang snatch… power or...Read More
Sunday Funday Old school addition Teams of 2 Wod 1- 7 Minutes Run 800m then max cleans for time 155/105 Wod 2- 10 Minutes 7 Kb swings 5 Kb squats Run 200m Switch every round, you can start your swings when you see your partner run around the corner of the building Wod 3 150...Read More
CROSSFIT OPEN DAY 18.2!!!!! We will run two or three heats of this. Come in, partner up, warm up, and go! Workout 18.2 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats Bar-facing burpees Men use 50-lb. dumbbells Women use 35-lb. dumbbells Workout 18.2a 1-rep-max clean Time cap: 12 minutes to complete 18.2 and 18.2a Read the...Read More
Warm up- 3 Rounds Run 200 5 strict pull ups 10 Good Mornings 15 push ups 10 Minutes to work on pull up progressions. If you have your pull ups, do 5 sets of 5 strict… or 5 sets of 5 weighted pull ups. We are deloading from most strength this week. Give the body...Read More
Warm Up 3 Rounds 10 Cal bike 10 push ups 10 pull ups Meet at the board. Go over sumo deadlift high pull technique and progressions. review the push press Grab a bar. Coach led sumo high pull progression EMOM 0-2 10 Sumo deadlifts 2-4 10 sumo deadlift plus shrug 4-6 8 full sumo deadlift...Read More
Warm Up, 3 Rounds 200 meter row, 10 wall balls Long wod today, especially if you were here yesterday. No strength, plus we are deloading from squats and milk. Strength/Skill- spend 15-20 minutes learning muscle up progressions and drills. Not close to muscle up.. or dont have a pull up.. no problem… work on the...Read More
